Test Hanging Leg Raises
Front Squat x4
5 sets @ 75%
AMRAP in 12 min
3 T2B
3 DB Box Step Up (per leg)
6 T2B
6 DB Box Step Up (per leg)
9 T2B
9 DB Box Step Up (per leg)
24/20” @ 50/35#
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Front Squat x4
5 sets @ 75%
95#
AMRAP in 12 min
3 T2B
3 DB Box Step Up (per leg)
6 T2B
6 DB Box Step Up (per leg)
9 T2B
9 DB Box Step Up (per leg)
20” @ 35#
3 rounds plus 2 T2B
What level?
Brown
FS x 4
135
Wod blue
2 rounds + 7 step ups (round of 6s)
Fs x 4 (75%)
134#,155#,165#,165#
Wod:
2 rounds + 9 db box step ups, one leg (9reps)
Used 50# for the db step ups
5×4 front squat @ 170 each
Brown wod, 2 rounds, 9 db step ups left in the 3rd
Fun wod, step ups were tricky to find a good way to hold it!
Front Squat x4
5 sets @ 75%
190#
@Brown
AMRAP in 12 min
3 T2B
3 DB Box Step Up (per leg)
6 T2B
6 DB Box Step Up (per leg)
9 T2B
9 DB Box Step Up (per leg)
24” @ 50#
2 rounds plus 14/18 DB Box Step Up (4 reps short of full 3 rounds)
Thanks Shane!
Did the Box Step with Oly Shoes, a bit slippery for some reps.
Test Hanging Leg Raises: 14 in one min, leveled up to Orange 3 !
Front Squat x4, 5 sets @ 75%: 55#
AMRAP in 12 min (Orange)
4 HKR + 3 DB Box Step Up (per leg)
8 HKR + 6 DB Box Step Up (per leg)
12 HKR + 9 DB Box Step Up (per leg)
20” box @ 20# DB
2 rounds + 8 /12 HKR
Good one! Thanks Kevin.
Front Squat x4
5 sets @ 75%
95 – 135 – 160 – 160 – 160 – 160
AMRAP in 12 min
3 T2B
3 DB Box Step Up (per leg)
6 T2B
6 DB Box Step Up (per leg)
9 T2B
9 DB Box Step Up (per leg)
24” @ 50#
2 Rounds + 13 reps
T2B felt great, could really string them together today.
AMRAP 12 mins
4 HKR
3 Box Step ups (20#)
8 HKR
6 Box Step ups
12 HKR
9 Box Step ups
2 rounds plus 8/9 stepups
Rehab continues…
Front Squat x4
5 sets @ 155# (~53%)
AMRAP in 12 min:
3 T2B
3 /leg DB Box Step Up (18″/30#)
6 T2B
6 /leg DB Box Step Up (18″/30#)
9 T2B
9 /leg DB Box Step Up (18″/30#)
SCORE:
3 rounds plus 3 left-leg steps
Wod as posted, 35# & T2B
3 rounds + 3 step ups in the set of 3’s.
I messed up counting in my second round and spent some time trying to figure out what I did wrong so I ended up doing 3+3+6+9+9+6 for that round.
First off…Shane was our coach this morning!!!
Front Squat x4
5 sets @ 75%
65-75-85-105-105-105
AMRAP in 12 min (this rep scheme with 30#, 20′ box)
3 T2B
3 DB Box Step Up (per leg)
6 T2B
6 DB Box Step Up (per leg)
9 T2B
9 DB Box Step Up (per leg)
Total: 4 reps shy of 3 rounds
Thanks Shane 😊
Hang Leg Raise
Total- 6
*now to string together more than one double under!
Front Sq x4
5 sets @ 95#
Wu @ 65#
Amrap 12mins
4 HKR
3 DB box step/leg (18″/20#)
8 HKR
6 DB box step
12 HKR
9 DB box step
Total- 3 rds &12 HKR
No time for strength. Call went late.
WOD @ 50#
3 rounds + 2/9 T2B
191 reps
Missed strength due to work
Warm up then Wod
Brown
2 rounds +4/9 T2B
Happy with my score. T2B felt good.
Test Hanging Leg Raises
Did these. Maybe 10? Lost count
Front Squat x4
5 sets @ 75%
135/175/175/175/175/175. Felt good
AMRAP in 12 min
2 T2B
3 DB Box Step Up (per leg)
4 T2B
6 DB Box Step Up (per leg)
6 T2B
9 DB Box Step Up (per leg)
24/20” @ 50/35#
2 full and 2 of 6 T2B. First time doing T2B so overall quite happy with it
front squat x 4
95×10 135×4
185×4 3 set
AMRAP in 12 min
3 HLR
3 DB box set up per leg
4 round
Front Squat x4
5 sets @ 75%
135 – 155- 175 – 175 – 175 – 175
AMRAP in 12 min
3 HLR
3 DB Box Step Up (per leg)
6 HLR
6 DB Box Step Up (per leg)
9 HLR
9 DB Box Step Up (per leg)
20” @ 35
4 Rounds
Thanks Shane!
Test Hanging Leg Raises 11
Front Squat x4
5 sets @ 75%
95-135-155-155-155-155-155
AMRAP in 12 min
2 T2B
3 DB Box Step Up (per leg)
4 T2B
6 DB Box Step Up (per leg)
6 T2B
9 DB Box Step Up (per leg)
24” @ 40#
3 Rounds + 2 T2B + 3 box step ups
95 Reps
Thanks Julia!
Front Squat x4
5 sets @ 75%
115#
AMRAP in 12 min
4 HKR
3 DB Box Step Up (per leg)
8 HKR
6 DB Box Step Up (per leg)
12 HKR
9 DB Box Step Up (per leg)
First round was HKR and then abmat sit ups as my dainty hands couldn’t handle hanging.
20” @ 30#
3 rounds plus 12 abmat and 12 box steps.
Front Squat x4
5 sets @ 75%
145lbs
AMRAP in 12 min
3 T2B scales HLR or HKR
3 DB Box Step Up (per leg)
6 T2B
6 DB Box Step Up (per leg)
9 T2B
9 DB Box Step Up (per leg)
20” @ 35lbs
2 rounds plus 4 out of 6 DB Box step up.
1st round with HLR and the rest HKR.
Nice having Shane as a coach 😊
Wod @ Brown
2 rounds plus 10 of 12 box step up’s.
Box step up’s were killing me, too many breaks. But that was too be expected. That and 24″ box sucks for short little legs… Hehe
Front squats were 135, 185. 225 for 5 sets
Front Squat x4
5 sets @ 75%
65-95-110-110-115-115-115
AMRAP in 12 min (Purple)
2 T2B
3 DB Box Step Up (per leg)
4 T2B
6 DB Box Step Up (per leg)
6 T2B
9 DB Box Step Up (per leg)
20″ Box and 30# DB
Completed 2 Rounds + 2 T2B+6 Step ups + 4 T2B + 2 Step Ups